What if your fastest swim is still ahead of you? Torpedo Swimtalk Podcast sits down with New Zealand sprinter Laura Quilter, who left the sport for eight years and returned in her 30s to lay down lifetime bests—including a 25.08 in the 50 free at the World Aquatics Championships in Singapore. Her story blends curiosity, self-coaching, and a focus less is more, challenging the old belief that more metres always equals more speed.

Laura breaks down how she rebuilt her sprint power with targeted strength work and smart periodisation: heavy lifts early in the cycle, then a shift to high-intent plyometrics as race day neared. In the pool, she replaced kilometres with broken 50s using parachutes, fins and paddles, stepping down resistance to convert strength into speed. We dig into the technical details that moved the needle—lateral body line to engage the lats, cleaner kick timing, and start cues like “thumbs to armpits” plus a back-foot loaded stance for a sharper dive. She even rethought her breakout to keep speed from stalling at the surface.

The mental game is just as compelling. As a registered nurse working PM shifts, Laura learned to manage imperfect sleep, test readiness session by session, and keep a simple mantra on loop: be cool. She’s candid about a tough 50 fly in Singapore, the confidence of a heat win in the 50 free, and how breathing choices can swing a race. We also explore recovery at 33 versus 23, creatine dosing, and the freedom that comes from training less but with far more intent.

If you’re a masters swimmer, a coach, or a sprinter chasing tenths, this conversation is a playbook for getting faster with fewer metres, better technique and a calmer mind.

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Torpedo Swimtalk is sponsored by AMANZI SWIMWEAR

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laura quilter